Prior to today’s WOD, make sure you perform this mobility work (courtesy of CrossFit Willow)



200 Meter Run

16/12 Ski Erg

12 Chest to Bar Pull-Ups

8 Alternating Pistols

5 Min Rest then..

For Time:

75 Cal on Assault Bike


Score WODs separately

Once the 18 Min AMRAP is done, take that 5 min of rest to get a good stretch on the quads and hamstrings as they will get worked HARD in part 2. Highly suggest not trying to go on an all-out sprint on the assault bike.  Keep a hard pace, but don’t blow up too quick or you’ll be at a crawl pace real quick.


Scaling Options:

Run -> 250M Row

Chest to Bar -> Chin above pull ups -> Buddha Pull Ups

Pistols -> Banded pistols -> Pistol to box or stack of plates

For Banded Pistols (Video courtesy of WODStar)


Cool Down:

Couch Stretch – 3 Min per leg


Kneeling Lat stretch hold – 1 Min per side

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